3 rounds
8/8 Single arm KB rotational RDL
10 Sit Lu raises
8/8 Wall supported DB RDL
Wallsit 45-60 sec
Rest 90 sec
E2MOM x5
4-5 Anderson front squat 55-65% 1RM
3 rounds
12-15 Rotational plate rows
10-12 Hollow rock to support
5 Dual KB Swing rows
45 sec tuck hold
Rest 60 sec